Living Lean Session #1- Regaining Power over Food

Session #1- Regaining Power over Food


Oh how I want to do that!  I am sick and tired of food controlling me again instead of me controlling food!  I used to be in control of a lot of things- then I lost control of everything.  It is time to start controlling two things in my life I can control, if not solely with a little help, and that is food and exercise.  The choice is mine.  I can choose to be in the habits I have formed for myself or I can choose to regain some healthy habits.  The purpose of me going through this course right now is to envision that control again and see it through so that I will see the benefit above.  Do I want it bad enough is the question.  Sometimes I do so much- other times I sit in my self pity and just stare at the TV.  I can blame it on depression- being in that state actually does make you sit and stare- but I still have choices to make.  The answer isn't always "well choose to get up"- it is more complicated than that.  When you don't even have the energy to think about life choices it's bad.  Sometimes you have to make yourself do things because the alternative is inconceivable - like getting up and going to work on bad days.  There have been days where I have had to literally force myself to get up and take a shower and go to work- why? because living on the streets is not something that I want.  Living on the streets would not help my situation or well being so I fight not to do that.  However, this course- Living Lean- states not to do it because something bad might happen.  I can see that but I also see the other side.... sometimes you just have to force until you can choose.  Of course you can always put a positive spin on it- "you could choose not to go to work and end up on the streets"- but I feel like when you have to fight with yourself you're not really choosing what you would choose if you didn't have to.  Anyway.... on to the assignments.


Assignment 1


Cut out and wear the Key to Success Card and say it anytime I want to eat- CHECK


Assignment 2


When eating, do nothing else- Still hard but trying


Assignment 3


Identify your two Main Munches:
1.  Real sugar- any dessert made with real sugar.  I crave sweets- not fruit cake and cookies
2.  High Carb foods- Bread, Pasta and Potatoes


Assignment 4


Find a picture for your number 1 goal and put it everywhere- CHECK (see the above pic)


Assignment 5


Record a minimum of five instances when you have chosen to eat your primary or secondary C/O (Main Munches) over the past few days- give a reason why you did:
1.  Breakfast every day- because I have made a habit out of going through the drive through every morning and getting breakfast
2.  Lunch every day- because I have made a habit out of going out to lunch and eating what I want
3.  Supper every night- because I have made a habit of eating out every night on way home
4.  Supper last night- because that's all I felt like making
5.  Candy yesterday- justified not being able to eat it after I start program- I have to remember that I will have that choice once I start.


Assignment 6


Before the next session memorize the purpose for your participation in the program:  CHECK


To be continually in the vision of Living Lean and to transform my relationship with food and eating so that living lean becomes a natural way of life.


Assignment 7


Write your number one benefit 10 times in a complete sentence beginning with an affirmative like "I want and deserve to..." and then state your main benefit-  REALLY???? ugh....


1.  I deserve to be able to go on a 7 day excursion to the Grand Canyon and go hiking and white water rafting every day and set up camp at night while being hand and hand with my girl looking up at the stars, breathing the clean air deeply and feeling the breeze on my thinner fit body.


2.  I deserve to be able to go on a 7 day excursion to the Grand Canyon and go hiking and white water rafting every day and set up camp at night while being hand and hand with my girl looking up at the stars, breathing the clean air deeply and feeling the breeze on my thinner fit body.


3.  I deserve to be able to go on a 7 day excursion to the Grand Canyon and go hiking and white water rafting every day and set up camp at night while being hand and hand with my girl looking up at the stars, breathing the clean air deeply and feeling the breeze on my thinner fit body.


4.  I deserve to be able to go on a 7 day excursion to the Grand Canyon and go hiking and white water rafting every day and set up camp at night while being hand and hand with my girl looking up at the stars, breathing the clean air deeply and feeling the breeze on my thinner fit body.


5.  I deserve to be able to go on a 7 day excursion to the Grand Canyon and go hiking and white water rafting every day and set up camp at night while being hand and hand with my girl looking up at the stars, breathing the clean air deeply and feeling the breeze on my thinner fit body.


6.  I deserve to be able to go on a 7 day excursion to the Grand Canyon and go hiking and white water rafting every day and set up camp at night while being hand and hand with my girl looking up at the stars, breathing the clean air deeply and feeling the breeze on my thinner fit body.


7.  I deserve to be able to go on a 7 day excursion to the Grand Canyon and go hiking and white water rafting every day and set up camp at night while being hand and hand with my girl looking up at the stars, breathing the clean air deeply and feeling the breeze on my thinner fit body.


8.  I deserve to be able to go on a 7 day excursion to the Grand Canyon and go hiking and white water rafting every day and set up camp at night while being hand and hand with my girl looking up at the stars, breathing the clean air deeply and feeling the breeze on my thinner fit body.


9.  I deserve to be able to go on a 7 day excursion to the Grand Canyon and go hiking and white water rafting every day and set up camp at night while being hand and hand with my girl looking up at the stars, breathing the clean air deeply and feeling the breeze on my thinner fit body.


10.  I deserve to be able to go on a 7 day excursion to the Grand Canyon and go hiking and white water rafting every day and set up camp at night while being hand and hand with my girl looking up at the stars, breathing the clean air deeply and feeling the breeze on my thinner fit body.


Phew-- I need a shorter benefit!  lol


Assignment 8


Record six ways you gave away your power over to food?
1.  IGMHS- I, GOTTA, MUST, HAVE TO, STOP
     a.  Saying I have to stop carbs


2.  The SOB syndrome- SHOULD, OUGHT TO, BETTER
     a.  Tell my self I should ..... all the time


3.  The Desert Island Theory
     a.  The only place you have no choice about eating is on a desert island with a plastic palm tree surrounded by sharks.
     b.  I have denied myself food before because it wasn't in the plan


4.  ACTS- Avoidance, Change of Behavior (in order not to have the urge), Taking something (drugs), Substitution (using popcorn because its better than MnMs)
     a.  Been there done that all of em.......


5.  Trying to make a choice to quit forever
     a.  This time will be different- yeah  been there.  Nothing is forever- live for the moment.  This course states to only live in the moment- right now you have a choice to XXX....


6.  Worrying about the future.
     a.  Worrying all the time about future with the food issues


Assignment 9


Read the six criteria for success and keep your commitment by keeping this course a priority:  CHECK


Assignment 10


Critical Thinking Assignment:


1.  Think about the ways you've dealt with cravings in the past that have led to you being overweight:  Avoided a lot, denied, cried, got angry....


2.  Describe how IGHMS and the victimization concept have prevented you from achieving your health goals in the past:  Feeling sorry for myself and using food to ease the hurt of past things


Assignment 11


Thoroughly read this Sessions reading materials:  CHECK

Living Lean- Orientation

Living Lean- Orientation


In this session he goes over the six criteria for success and we cut out our first "key to success" cards for the lanyard.


Assignment 1


1.  Cut out the Key to Success Card- CHECK
2.  Have it with me all the time (thus lanyard)
3.  Read it every time I have a desire to eat- even at regular meal times


Assignment 2


Write down 5 consequences of being a muncher and 5 benefits of being an ex-muncher
 (would be the same as the first assignment- but they said it is training so repeat often)

Consequences of being a Muncher:

1.  I don't like that I can't do the things I like to do - being active, running, hiking....
2.  I am worried about my health
3.  The way I look depresses me- makes me feel bad about myself
4.  I don't feel comfortable in clothes of any kind
5.  I don't like to/want to look in the mirror

Benefits of becoming an Ex-Muncher: 

1.  I will be more active
2.  I will be able to do mini marathons, mud runs and obstacle races again
3.  I will be able to hike long distances, explore and go geocaching in some pretty cool places
4.  I will be able to watch my health numbers (blood pressure, weight, cholesterol....) with pride and get them exactly where they need to be
5.  I will feel comfortable in my body and be able to look in the mirror with pride instead of disgust


Assignment 3


Identify five addictive foods and/or relationships with food and eating that may contribute to your being overweight, frustrated or unhealthy.


1.  Real Sugar cakes, cookies - anything sweet
2.  Bread- White, high carb low fiber
3.  Pasta- anything high carb
4.  Using these foods to make problems go away, for specific reasons- like a party or special time of year
5.  Continuing with "traditions" or "rituals" set in place- like buying chips and chocolate on road trips instead of nuts and fruit


Assignment 4


Make eating a sole activity.  Do not talk on phone or drive.  Sit down and consciously eat.  Acknowledge what I am eating and why.  (this one will be tough)


Assignment 5


Criterion one states that in order to change it is important to do it for yourself.  Share in your journal why you think this may be true:


I think this statement is true because you can not change for someone else.  It has to be for yourself, you have to want it and you have to put in the work to get there.  Others can support you in various ways but you have to want to change in order to make that change.


Recall a situation where you tried to change for someone else.  What happened?:


I tried to change for my mother one time.  She was consistently on me about my weight and putting me on diets.  .... what happened?  320 lbs........


Assignment 6


1.  Memorize the Six Criteria for success.  You can refer to page two in the Reading Materials to see the whole list.- need to do
2.  Memorize the purpose of the training.  Its on the first Key to Success Card. - need to do


Assignment 7


Read the material: CHECK
Synopsis of reading material:


Six Criteria for Success


1.  Be willing to do it for yourself
2.  Be willing to change your point of view
3.  Be willing to stop proving you're right about not being able to change
4.  Be willing to see that your fear of failure is less important than the benefits of Living Lean
5.  Be willing to take responsibility for your actions
6.  Be willing to tell the truth about munching


FEAR:  False Expectations About Reality   - LOVE IT

Living Lean Program- Introduction

Living Lean Program- Introduction

This is the picture of motivation that I created for the Living Lean program I am doing online.  I will use it at each session blog and separate them by sessions.  I am on Session 6 right now but I am going back and reviewing each session and doing the required work for each one since I will be starting my transformation soon.  I mentioned in my last post why this course interested me.  I happen to think that 90% of me being overweight is mental or mind set.  My relationship with food is not physical.  Yes I need food to survive I just don't need what I am eating to survive.  Food should be used to nourish and fuel not to comfort and make you feel like you cant move.  Getting to the point that I was 2 years ago -- I had a good relationship with food -- and that's the goal again.  I will blog my way through the course.  I type better than I write and it is much quicker.  Some say that writing it down is better but I disagree.  I feel the same when I am typing and writing other than writing hurts my hand.  Some people have to write it down to feel connected.  That's not the case with me- I have been typing a blog or message and just burst out crying or laughing.  Plus its easier to read and refer back to (LOL).  OK.... so the first assignments come from the Introduction session.

Living Lean Introduction:

Assignment 1

Write down five things you don't like about being overweight, or if it applies to you, about being a compulsive or obsessive eater.  Then write down five things you would like about living lean naturally:

Consequences of my Current Relationship with Food

1.  I don't like that I can't do the things I like to do - being active, running, hiking....

2.  I am worried about my health
3.  The way I look depresses me- makes me feel bad about myself
4.  I don't feel comfortable in clothes of any kind
5.  I don't like to/want to look in the mirror

Benefits of becoming Naturally Living Lean

1.  I will be more active
2.  I will be able to do mini marathons, mud runs and obstacle races again
3.  I will be able to hike long distances, explore and go geocaching in some pretty cool places
4.  I will be able to watch my health numbers (blood pressure, weight, cholesterol....) with pride and get them exactly where they need to be
5.  I will feel comfortable in my body and be able to look in the mirror with pride instead of disgust


Assignment 2
I need to get the following items for the course:


1.  A health magazine with pictures of positive healthy people (I can get this off the web)- so CHECK
2.  A 3 ring binder to file printed of the Living Lean Reading Materials and Assignments- CHECK
3.  A vinyl ID holder with a lanyard  (need to get)


Assignment 3
Read the reading material- CHECK


Synopsis of reading material:


1.  In the program I will identify/target the foods and eating patterns that cause me to be overweight
2.  I will learn how to deal with the emotional elements of my urge to eat
3.  The purpose of the Living Lean Program is for you to transform your relationship with food and eating, so that Living Lean and all the benefits that go with it become a natural way of life.

Relationship with food...

It's been a while since I posted....


So I got blood work back from the lab the other day.  So much has happened the past two years of my life.  And the one thing that is the most detrimental is what I did to myself in the process.  I can make all the excuses in the world - but we know that it is all about choices.  Sometimes we have reasons, sometimes we have excuses and sometimes we just don't care anymore.  I will add a chart with my numbers later.


I have started the Living Well program through our insurance.  It has an overwhelming amount of information.  One of the online courses I stumbled across is very interesting.  I get vitality points for it so I was like okkkk.. I will take the course.  I started taking the classes and guess what- its not about telling me to go low fat.... or eat this not that.... its about changing your relationship with food!  And what did I say the entire time that I was losing weight?  It's not a diet - I have a food plan and I am changing my relationship with food.  So now I am very interested in where this course is going to take me.


Until next time....